Sleep Deprived? It may be contributing to belly fat

Written by Erin Chamerlik, Nutrition Educator, MS, MT(ASCP)

Nearly half the U.S. adult population suffers from poor quality sleep at night and one third of all adults are sleeping less than six hours per night. This lack of restful sleep is affecting more than just daily activities.

Sleep drives energy, focus, and sense of well-being and when sleep quality is poor, sixty-seven percent of people also report that their health is poor.

The lack of adequate sleep (about seven to nine hours is needed per night) impacts hormone function and blood sugar metabolism. Hormones drive many aspects of our lives: how we sleep, how we feel, energy levels, mood, drive, muscle tone, and fat.

Shortchange Sleep, Increase Appetite and Cortisol

Even one night of poor sleep results in a cascade of problems the next day.

•   Insulin resistance - impaired ability to use insulin, leading to higher blood sugar levels. Insulin resistance is linked to an increased risk of obesity and diabetes.

•   Increased cravings for sugar

•   Increased appetite

Chronic partial sleep loss may increase the risk of obesity and weight gain.

This web of problems also includes an increase in cortisol levels. Cortisol is known as the stress hormone. The four biggest causes of belly fat are eating a poor diet with sugar and processed carbohydrates, stress, lack of adequate restful sleep and lack of physical activity.

Three Keys to Help Increase Energy, Improve Sleep and Reduce Belly Fat

Do you battle unwanted belly fat, have listless libido or regularly experience trouble getting a good night's sleep? 

Would you love to sharpen your mind and increase your energy and vitality?

Balance Hormones

If you are over age 25 it is very likely that with each passing year your levels of DHEA hormone are steadily decreasing at the rate of about 2% per year.   As this hormone declines more and more signs of aging appear.

DHEA is a precursor or base building block from which hormone molecules are made by the body. Recent findings show that higher DHEA levels are associated with deeper REM sleep thus allowing sounder sleep at night. 

People with lower levels of DHEA have more belly fat, sleep poorly, and have a higher risk of getting cancer.  DHEA is a base for estrogen, testosterone, and 50 other hormones.

I began using Twist 25 DHEA cream topically several years ago in my early 50s. At that time I had been having a difficult time sleeping, with many nights lying awake for hours.  Two weeks after beginning Twist 25 I slept straight through the night, and that continued to be the pattern. DHEA had kicked in and things were coming into balance. I was waking up refreshed and my energy increased.

Improve Sleep

As hormones are balanced, consider additional ways to improve the quality of sleep. Be sure that the room you sleep in is completely dark. Remove electronics, get room-darkening blinds, and even cover the light from your smoke detector with black tape. If you cannot achieve total darkness, use a sleep mask.

Avoid screens (tv, computer, tablet, phone) an hour before bed. Turn down the lights and read a book or listen to music.

Avoid alcohol, starchy snacks and heavy meals before bed.

Use aromatherapy. Essential oils increase feelings of relaxation. Lavender oil and cedarwood essential oil are favorite calming oils to use at bedtime. Essential oils can be diffused or applied topically.  Apply a drop of oil to the back of the neck, on forehead or on each wrist.

Supplements can help. Take 400mg of the relaxing mineral, magnesium glycinate, at bedtime (or more if needed). Herbs like passion flower can also be beneficial.

Eat Nutrient Dense Foods

A poor diet is stressful to the body. Eat a REAL Food Diet:

Image courtesy of tiramisustudio at FreeDigitalPhotos.net

  

   ▪    Focus on nutrient-dense, natural whole foods (vegetables, fruits, wild  caught fish, free range meats and eggs, seeds and nuts).

   ▪    Increase your intake of healthy saturated fats and omega-3 fatty acids from good sources like fish, avocado, nuts, seeds, Grass-fed butter, unrefined coconut oil, Mac Nut Oil, Avocado Oil, and Extra Virgin Olive Oil.

   ▪    Include high-fiber foods like vegetables, flax seed, chia seeds, berries, avocado, nuts and other seeds.

   ▪    Avoid nutritional deficiencies by complementing a nutrient-dense eating plan with quality supplementation (Vitamin D3, Probiotics, Omega-3 Fish Oil, Magnesium).

   ▪    Drink plenty of water in between meals, but not during the meal as this dilutes much needed stomach acid.

Simply cutting calories and exercising more will not help reduce belly fat that is related to hormonal imbalance, stress, poor sleep and poor diet. Follow the steps outlined above and you will begin to reclaim your health, energy, vitality and zest for life.

References

(1)     Leproult R, Van Cauter E. Role of sleep and sleep loss inhormonal release and metabolism. Endocr Dev. 2010;17:11-21. doi: 10.1159/000262524. Epub 2009 Nov 24. Review. PubMed PMID: 19955752; PubMed Central PMCID: PMC3065172.

(2)     Donga E, van Dijk M, van Dijk JG, Biermasz NR, Lammers GJ, van Kralingen KW, Corssmit EP, Romijn JA. A single night of partial sleepdeprivation induces insulin resistance in multiple metabolic pathways inhealthy subjects. J Clin Endocrinol Metab. 2010 Jun;95(6):2963-8. doi: 10.1210/jc.2009-2430. Epub 2010 Apr 6. PubMed PMID: 20371664.

(3)     McNeil J, Doucet É, Chaput JP. Inadequate sleep as a contributor to obesity and type2 diabetes. Can J Diabetes. 2013 Apr;37(2):103-8. doi: 10.1016/j.jcjd.2013.02.060. Epub 2013 Apr 23. PubMed PMID: 24070800.

(4)    Knutson, Kristen L. Impact of sleep and sleep losson glucose homeostasis and appetite regulation. Sleep Med Clin. Author manuscript; available in PMC 2008 Jun 1.
Published in final edited form as: Sleep Med Clin. 2007 Jun; 2(2): 187–197. doi:  10.1016/j.jsmc.2007.03.004  PMCID: PMC2084401. NIHMSID: NIHMS27337

(5)    Friess E, Trachsel L, Guldner J, Schier T, Steiger A, Holsboer F. DHEAadministration increases rapid eye movement sleep and EEG power in the sigmafrequency range. Am J Physiol. 1995 Jan;268(1 Pt 1):E107-13. PubMed PMID: 7840167.

Erin Chamerlik - GetBetter Wellness

Erin Chamerlik is the founder of Get Better Wellness, Inc., a wellness-focused health and nutrition education company located in the Nashville area. Learn how you can reach optimal health through a whole food eating plan that integrates ancient wisdom with an innovative, science-based approach to health and wellness.

Erin extends her message through weekly podcasts, public workshops, social media (Twitter, FaceBook, Pinterest and Instagram) and she blogs at  GetBetterWellness.com

Connect with Erin Chamerlik - Get BetterWellness:

     

Fight Stress and Adrenal Fatigue Naturally

Summer is here! Even for folks living in more seasonal climates, the sun is finally shinning down warm and plentiful. So it's time to get out there and make some vitamin D3 that can be lacking during winter. By soaking in the sunshine safely, we also support overall health, stronger bones and a stronger immune system, as well as boosting energy as vitamin D3 is known to do. But is your excitement to enjoy the outdoors still tempered by a lack of energy, feeling washed out and tired?

What is Adrenal Fatigue?
Do you recognize any of these symptoms:  feeling tired but can’t fall asleep at night, feel bloated, , lack drive, feel stressed out, scatter brained, can’t focus, have little interest in sex, gain weight easily? You might be experiencing symptoms of adrenal fatigue.

Many health professionals including Dr. Christiane Northrup call this condition “adrenal exhaustion”. Some call it “adrenal fatigue”. The condition is caused when the body over produces the stress hormone cortisol on an ongoing basis, and does not produce enough DHEA to counterbalance the negative effects of cortisol.

Especially prevalent in adults between the ages of 35-65, adrenal fatigue can be a chronic condition that gets worse and worse as we get older; and it requires more than just a cup of coffee or an energy drink to fix it. Consider taking Dr. JamesWilson’s Adrenal Fatigue Questionnaire  from his book Adrenal Fatigue: The 21st Century Stress Syndrome, to recognize the possible presence and degree of adrenal fatigue you may have.

If you want to learn more about adrenal fatigue and the many benefits of using a properly made bioidentical DHEA cream, check out 'The Kat James Show’ radio episode on this topic. Hugh Woodward, President of Health2Go, the source of Twist 25 DHEA Cream, was invited by Kat James, the show host, to share research that’s been done on adrenal fatigue and why a bioidentical DHEA cream called Twist 25 can have “dramatically-transforming head-to-toe rejuvenating effects”.

As always, it is important to see a physician to be sure you’re thyroid and iron levels are O.K., and that nothing else is going on that may need attention. Have your hormone levels checked. Often people discover their DHEA levels are low.

Be Sure to Drink Plenty of Water

About 60% of the human body is water. If you are not drinking enough water, you will probably feel thirsty; but by the time thirst is noticed, which is an obvious sign you need water, there are usually lots of other effects happening like feeling tired or dizzy, foggy thinking, lack of concentration headache, very yellow urine, bad breath, or muscle cramps.  Amy Goodson, a sports dietician, says that “2% dehydration in your body causes a 10% decrease in your athletic performance; and the more dehydrated you get the worse performance gets.”

A good rule of thumb is to drink half your body weight in ounces of water daily. So, for example, if you weigh 160 lbs. then you need to drink about 80 oz. of water per day. An easy way to tell if you’re drinking enough water is you should drink enough so that your urine is light colored yellow, not dark yellow. If plain water doesn’t appeal to you, remember it’s a much better way to stay hydrated than drinking sodas or fruit juices that are unfortunately usually loaded with high fructose corn syrup and other chemicals.  A better option is to drink coconut water as an alternative. Coconut water is an electrolyte-balancing beverage that has fewer calories, less sodium, and more potassium than a sports drinks. Or you might like to experiment with infusions …

Infusions – A Refreshing and Healthy Recipe for Summer Hydration
Sometimes it’s nice to add a healthy zing of flavor to drinking water. What you can do is add a few slices of lemon, lime, or orange to the water to give it some flavor.  Some other tasty and healthy options are slices of cucumber, apple or celery; or a sprig of mint, cilantro or basil … In short, you can ‘infuse’ water with a single flavor or any combination that turns you on. Feeling adventurous? How about adding some watermelon and kiwi? …or pineapple and basil? What’s your favorite flavor ?

A simple search will turn up myriad recipes, but really all you need is a glass jug, some fresh healthy filtered or bottled water and one or more of the delicious fruit or herbal options listed above. Allow some time for the flavor to get into the water and enjoy the summer freshness that’s good for you.  Stay well hydrated because drinking plenty of water is key for good health! 

From Health2Go, the makers of Twist 25 DHEA cream, we wish you a healthy, happy summer of looking and feeling your best!

Sun-Loving and Safe Skin Health

With summer finally here, it’s hard to resist the sun’s warm invitation to soak up your daily dose of vitamin D3.  It feels good, it looks good and, better yet, it's good for your health too, right? But too much of a good thing, could be harmful with sun exposure being associated with dangerous skin cancers like melanoma.

Sun-Blocking Solutions

Wearing a wide-brimmed hat and covering up with UV-protective clothing are wise choices, but what about sunscreens? Recently, sunscreens have taken some heat for containing toxic ingredients that get absorbed into the skin. So while you’re trying to protect from UV-generated free radicals, you may be soaking up radicals of a different kind when you apply sunscreen creams.

You’re probably thinking, “Oh great, if sunscreen is bad, now what do I do to stay safe in the sun?” Well, keep in mind these concerns about sunscreen creams are based on new science, so it is not altogether clear yet whether these sunscreen creams are causing more harm than good. From what we do know now, it does make sense when looking for a good sunscreen to watch out for the ones that use many synthetic chemicals and opt for a more natural mineral-based filter like zinc oxide and/or titanium dioxide.

Consider eating a balanced diet with lots of fruits and vegetables to supply many of the vitamins and minerals your skin needs for optimal health. Vitamin K2 found in foods like egg yolk, cheese and butter, supports bone health, cardiovascular health and the skin. Antioxidants such as beta-carotene, lycopene and vitamins C, E, and A, found in colorful fruits and vegetables, aid in blocking the sun’s UV free radicals that can harm skin cells and lead to sun spots or age spots, and skin cancer.

Get to Know the Skin You’re In

Skin is the body’s largest organ - the dermis. The pro-hormone DHEA has been found to be produced and metabolized in the skin. According to medical research done by Dr. Fernand Labrie, it was found that most hormones in post menopausal women are metabloised from DHEA in the skin. DHEA is also a base for skin oil or “sebum.” The body’s derma layer is constantly regenerating and quite absorbent which means it can take in both nutrients and toxins. Did you know that when you apply DHEA cream to your skin the risk of both chemical and UV carcinogens is reduced? Furthermore, the combination of coconut oil, vitamin E and co-enzyme Q-10 (found in Twist25’s DHEA cream) helps skin look and feel hydrated and helps fade keratoses, also known as “age spots” or “liver spots.”

Vitamin D3 is the Sunshine Vitamin.  It is the only vitamin the body produces in the skin or dermis from exposure to sun light (UVB).  Yet with today’s indoor living, clothing that covers most of our skin surfaces, and the use of sunscreens to reduce the risks of skin cancer, many people are deficient in Vitamin D3. Vitamin D3 has many hormone-like functions.  It is an important pro-vitamin helping the body to utilize other nutrients. 

According to MedicalNews Today, “the energy from the sun changes a chemical in the skin to vitamin D3, which is then carried to the liver and the kidneys where it is made into active vitamin D.” But what if practicing sun-loving skin safety means you’re not getting enough? Per Medical News Today, “The Vitamin D Council states that the vitamin is important for muscle function, the respiratory system, cardiovascular function, brain development, and it even has anti-cancer properties.” Additionally, vitamin D3 increases the absorption of calcium–crucial for good bone health, especially as we get older. So if you think you’re not getting enough vitamin D3 from sun exposure, consider a vitamin D3supplement. But remember, sunshine on the skin in moderation is good for you!

Find the Right Skin Care Routine

You may have a regular skin care routine for your face, but consider a whole-body skin care routine. It doesn’t have to be complicated or long. To make it easy, try these four steps:

1.     Cleanse – Use an exfoliating sponge or loofa to wash with a paraben-free gel cleanser.

2.     Moisturize – Consider using coconut oil as a hydrating moisturizer. Read more about the wonders of coconut oil for the skin here.

3.     Protect – Find a mineral-based sunscreen that is right for your skin type.

4.     Supplement – Include Twist 25 DHEA cream,  Vitamin D3 and vitamin ADK capsules in your regime to lessen the appearance of “age spots” and assist in balancing derma layer hormones. To read more, checkout this article about Healthier Skin with DHEA Cream.

Have a safe and healthy summer. Remember, it’s the little things we do each day that all add up to make a big difference!

Laughter: Rx for stress

When is the last time you had a good belly laugh? You may have heard that laughter is the best medicine; know why? Laughter releases endorphins—hormones that help to reduce pain and relieve stress. Laughter also works muscles throughout our face and body; we breathe faster and our heart rate goes up which delivers more oxygen to cells throughout the body and burns calories.

Let’s talk stress.

When we’re stressed out, it shows up in our emotions, sleeping and eating patterns, and even social interactions. Sometimes the stressors are on the scene temporarily; and some stressors are just things we have to get used to, like traffic we just can’t avoid. Over time, these things that “stress us out” can lead to potentially severe and chronic byproducts of stress like anxiety, depression or high blood pressure.  Some call the symptoms of chronic stress, “adrenal fatigue.” Speaking of adrenal fatigue, we recently talked with Kelly Cappasola on the Forever Young radio show about adrenal fatigue and how DHEA cream Twist 25 can help. You can listen to that show here.

Medical science shows that when the body experiences stress, cortisol (also known as the stress hormone) increases to protect the body with an inflammatory response, a defense mechanism which could be good. But when cortisol levels remain high over days, weeks or months, it can cause us to gain weight, lose energy and drive, and seemingly steal our joy.

If you’re middle age, lacking energy and drive and notice you’re just not the go-getter you were in your twenties, you may be feeling the effects of adrenal fatigue.  Ask your doctor to test your cortisol, DHEA and thyroid levels. But if a manageable level of stress just has you down for a spell, try these natural self-help solutions first!

Find Happiness in the Little Things - Laugh

Don’t let the stress take over. Turn stress off.  Happy thoughts release endorphins with “blissful moments that can also give your well-being a boost.” We love the 5 steps to more joy from W.H. Auden of United Healthcare Services, Inc. Sometimes it’s the little things like laughter that make a big difference.

Breathe In, Stress Out

When too much energy is being exerted on the body’s response to stress, stop what you’re doing and take a breath. In fact, take several. Focusing on taking deep breaths can help take your mind off the stressors. Try some of these breathing exercises offered by Dr. Andrew Weil, M.D.

Stretch-Away Stressors

Studies have shown that practicing yoga or meditation can have great  antidepressant effects. Not only excellent for practicing breath control, yoga also helps focus the mind on various muscle groups, improves blood flow and oxygenates cells throughout the body. Stretching also clears toxins from muscle tissue. So if you’re feeling stressed-out, tell your excess cortisol to hit the road with a yoga posture, or just move around and stretch.

Find Balance with DHEA

The body’s most abundant naturally occurring pro-hormone, DHEA, is crucial to counterbalance cortisol levels. Unfortunately, DHEA gradually decreases after age 25, while cortisol levels steadily increase as we age. When the DHEA to cortisol ratio is 10:1, a healthier balance is found. DHEA is the only thing that counterbalances the negative effects of cortisol. Think of Twist 25 DHEA cream as yet another natural stress management solution. So maintain DHEA levels to feel and look your best and help reduce the negative effects cortisol can have.

More Natural Solutions

Erin Chamerlik, of Get Better Wellness Inc., offers some great ideas about stress management on her blog, noting, “the body can perceive stress from food and environmental toxins, nutrient deficiencies, and lack of appropriate sleep ...” She supports the idea of using bioidentical DHEA cream, and also suggests vitamin supplements, and herbal oils that can soothe the soul, relax you, and bring joy to your senses.

So how do you de-stress? Can you share a funny video or photo ? We love to hear from you!

Natural Tips for Healthier Hair

Hats Off to Martie!

We’d like to thank Martie Whittekin for inviting Hugh Woodward, President of Health2Go, to her show last Saturday (pictured). They talked about how DHEA cream helps the body make its own hormones naturally. Martie pointed out that the body’s’ production of some hormones, like cortisol, can wreak havoc when your body is under stress, and they discussed the relationship between DHEA and cortisol, and how DHEA counterbalances the negative effects of cortisol.  You’ll find the interview with Martie Wittekin on her Radio Martie website. It’s the  May 2, 2015 Healthy by Nature radio show.

Tips for Healthy Hair

Speaking of “hats off,” how’s your hair looking these days? Is it thinning, while your waistline is thickening? Frequently, our hair growth and thickness is an externally noticeable sign of our overall health. Most hair loss or thinning that people ages 35 and up experience is hormone related. estrogen, testosterone and thyroid levels should be maintained within normal levels to support healthy thick hair. We love what Harvard trained Dr. Sara Gottfried, M.D., has to say on the subject.

In addition to using Twist 25 Cream, also consider getting adequate Vitamin A, Vitamin D3, and Vitamin K2 daily There are simple natural solutions to help maintain proper hormone levels and overall health, …and hair and skin look better too:

Eat Your Veggies!

Adding more fiber to your diet, especially vegetables and fruits literally helps the body to get essential vitamins and minerals, and also eliminate excess estrogen. To really notice the beneficial effects, kick it up a notch, practice “clean eating”. Instead of reaching for packaged or fried foods, choose foods like carrots, nuts and berries as snacks, and drink good clean water instead of sodas. Eat pasture-raised organic meats {i.e., no added hormones} and make a tossed salad with lettuce, carrots, tomatoes, cucumbers, etc with many meals as possible. Season your steamed veggies and/or salads with a quick oil-vinegar-salt and pepper vinaigrette dressing or fresh lemon juice.

Use Organic Apple Cider Vinegar

Apple Cider Vinegar has been recommended by health advocates for centuries for varying uses – some proven by medical research – some not.  Just like with most things, vinegar is very safe and beneficial when used in moderation (1-2 tablespoons per day). The main substance in vinegar that explains its many folk medicine benefits is acetic acid.  Acetic acid helps to inhibit growth of some bacteria and other pathogens so it has been used as a cleaner and disinfectant, as well as a natural preservative. You may want to incorporate unfiltered organic vinegar into your diet daily by using it in food preparation such as salad dressing (1-2 tablespoons per day). Rinse your hair with vinegar to cleanse the scalp.  Its anti-microbial properties cleanse hair and scalp, leaving your hair softer and shinier too!

Sleep

Regular  deep night-time sleep helps maintain hormone levels because during deep REM sleep, usually between the hours of 2-5:00 in the morning, the body produces and processes many of the hormones it uses during waking hours. So sufficient sleep (8 hours) is not just great for the body, it’s good for your energy, mood and hair, too! According to medical research  published by Dr. E. Friess, et al, “DHEA administration induced a significant increase in rapid eye movement (REM) sleep.”

DHEA, dehydroepiandrosterone has been shown by medical research to have many health benefits. Please listen to videos posted by Twist 25 customers telling of their experiences.

How DHEA Boosts Sex Drive

Have you lost that loving feeling? Like many people aged 40 or older, you and your spouse may not be "feeling it" too often anymore. Sadly, this often spirals into a situation where couples become more and more distant from each other and can even become a slippery slope leading to divorce. Regular sex is, indeed, a crucial part of maintaining a strong bond with your partner, plus it’s been repeatedly shown to be beneficial for overall health and mental well-being , and feels great too! One of the wonderful benefits of using Twist 25 DHEA cream is that it helps boost both men’s and women’s sexual drive. So, as we approach Valentine’s Day, you may want to “do your heart some good” (DHEA supports cardiovascular health) and regain the feelings of love you had in your 20’s.

Counteract Sexual Declines as We Get Wiser

It's smart to be careful of products that claim to improve libido or boost sex drive. All too often, these are false promises that aren't backed up by science. To understand how DHEA can help enhance sexual drive, it is important to understand the things that cause it to decline in the first place.

Sex drive (as well as many other things) is driven by our hormones. Unfortunately, as hormone levels decline, people's libidos slow down over time. As we get older, our cognition begins to suffer, which can make us feel less connected to others. Also, our overall sense of well-being may be negatively impacted. For instance, depression becomes more and more common after age 35. Many people describe it as “just feeling blah.” These declines on the inside of our bodies are happening at the same time as things on the outside of the body make us not feel as physically attractive as we used to in our 20’s. Things like extra fat padding that seems to accumulate more quickly and easily than it used to, and muscle tone that seems to not be as shapely and firm as it used to be; and skin that’s thin, dry and papery – just not as soft and well hydrated as when we were in our 20’s. People after 40 generally start to not sleep soundly at night anymore either. They may toss and turn and sleep intermittently; but not be getting enough deep REM sleep to awaken feeling sharp, rested and alert. When combine all these things happening together starting after about age 35, it's easy to understand why couple's sex lives start suffering.

Studies Produce Evidence that DHEA Boosts Sex Drive

A year-long medical research study on DHEA and sex drive was appears in an article in Life Enhancement magazine. The results of DHEA supplementation were clearly shown to improve sex drive in women and men even though the DHEA was taken orally rather than using a bioidentical cream, which has since been shown to be the best way to use DHEA. What’s evident from the research findings is that higher DHEA levels allow women to feel mentally sharp, more focused, have softer more hydrated skin and get deeper sleep at night, so they feel rested, have energy and feeling of well-being – so naturally, when all these things are combined and you feel great on the inside and look great on the outside, sex drive comes back. Biologically, it makes perfect sense. Feel your best and look your best with Twist 25. In another study by the National Institute of Mental Health, men and women between the ages of 45 and 65 saw significant improvements in mood after taking DHEA daily for a month. In addition to having more energy and being in a better mood, study participants also experienced improved sex drive.

So, please don’t resign yourself to a life without sex as you get older. It’s good for your health and well-being to stay sexually active. There is probably no need for prescription medications, either. Get wiser as you get older by adding Twist 25 DHEA cream to your daily routine. Be alert and sharp of mind, be in a better mood, stay leaner and fitter, have nice soft skin, better cardiovascular health, and more. It is all the little things we do in life combined that make a big difference.

When choosing the right DHEA cream, be sure to choose a pharmaceutical grade bioidentical cream made from only top quality ingredients. Twist 25 is the best bioidentical DHEA cream available - tested to be safe and effective. Use Twist 25 cream morning and evening every day. Make your own hormones to feel your best and look your best.